Runner's CornerNovember 2007 :: Index of issuesRunner’s Corner November 2007 One of the advantages to racing for many years is learning economical racing tactics. These tactics can help anyone at any age but often can help older runners out-run the younger because us older folks have more patience, wisdom to compensate for our older, tired legs. Pace Yourself the first 100 yds One of the things I practice before races in my race pace, not in miles, but divided into smaller increments such as 100 or 200 yds. It is one of the few times I hit the track and figure out what my 100 and 200 yds splits should be for my racing pace per mile in the various road race distances I plan to compete in. The reasoning is simple, we do not get split times until the mile, but when the race starts, it is very easy to go way to fast the first 100 or 200 yds, build up waste produces, get short of breath and then end up running slower times. Once I have a good sense of these paces and distances on the track, then when I go to a race, after I warm up until I am sweating, I find a stretch of road, approximately the 100 to 200 yards distance I practiced on the track and I run 6 strides timing each one with my watch. I run each one a little faster until I hit time I want to for the race. Now I am ready for the race start and have prepared myself to focus on my own splits rather than get carried out by faster runners. It is always gratifying to catch the many runners that go out too fast in the early few yards. Line up according to Race Course Turns .Find out if there are any turns coming up when you start the race. Place yourself on the same side of that turn so that if there is a huge crowd near your pace, you don’t have to cross over in midstream and get bumped or have to slow down to turn. If you are a faster runner, it many not matter but for those in the middle of the pack, this can give you some safety and save some extra steps. Run the tangents on Turns Another tactic that can improve your economy is run the tangents at turns. Look ahead and if there is a turn coming up, be sure to draw the shortest line in your vision for the turn and follow that path. Many runners add a lot of extra steps by not cutting the turn as short as they can, however, this does NOT mean that you cut the course or get on the sidewalks if you are on a road. Draft off of those in front of you If you are fortunate to be running in a pack, try to tuck in behind them as it is easi and more economical to follow runners than to lead. If you know the runners you are with, you may take turns leading and drafting, especially if it is a windy day. Wind resistance adds extra energy cost and the runner who has the wind blocked will save some energy. Run Hills Economically If your race course has hills, run them economically. For the uphill, shorter your stride, land more on the balls of your foot, shorter your arm swing and stay erect, not bent over. Focus on the crest of the hill, not your feet. When you get to the top of the hill, do not let yourself slow down and relax, but run over the top and then start lengthening your stride for the down hill. Lean forward slightly (unless the downhill is too steep) and allow gravity to propel you down the hill. Running over the top can put you ahead of a lot of runners who relax and slow down because they are relieved to be at the top of the hill. Run Even Splits While throwing in surges may discourage your nearby competitors, running even splits per mile (unless there are big changes in terrain such as hills) can conserve your energy and allow you to pass a lot of runners towards the end who have gone out too quickly. Take Water If the weather is warm, or your race is over 5km, take time to take in water even if you have to stop for a few seconds. Dehydration is your biggest enemy in warm weather racing and long distance racing. Our sweat rate exceeds our ability to absorb enough water even if we can take it in so we always have some dehydration occurring during a race. Failure to take in water will exacerbate this condition leading not only to slower time but could also jeopardize your health and life by causing heat exhaustion or heat stroke. The few seconds it takes to stop and drink water are well worth the investment and will save you lots of time at the end. Cold down after the Race A lot of runners finish the race and then head for the refreshments or their cars without any cool down. Take time to at least walk slowly for 5-10 minutes to help recirculate waste products and decrease muscle soreness the next day. Be sure to change into try clothes after the cool down if it is a cool day which can also decrease your muscle soreness the next day as well as keep you from getting chilled. Summary I hope to see you at the races using these tactics and if you aren’t already finishing ahead of me, you have a good chance now as you know my racing secrets. They have helped me stay competitive over the years and occasionally beat a few younger runners simply by using good economical tactics. Remember to enjoy racing, and to celebrate your opportunity to be healthy enough to race, there are so many who can not run, walk or enjoy their bodies the way we runners can. Hope to see you on the roads. |